Unfortunately, we aren’t immortal, and no matter how much we manage our diet and exercise our bodies, we go through a process of wear and tear as we get older, which means it’s a good idea to have a quick check-up from time to time; and what better time than the New Year to schedule some routine check-ups. Here are five recommended check ups to consider in the new year.

EYE TEST

The majority of people today, particularly given the intensive use of computers, televisions, and mobile devices we all use require a little help to correct their sight; as we age the health of our eyes can start to deteriorate so it’s good to have a check-up, not just for glasses, but to confirm your holistic optical health and rule out conditions such as glaucoma.

HEARING TEST

The good news is hearing evaluations are one of the less invasive tests required, yet so many of us begin to lose the edge of our ability to hear others, which leads to severe and totally unavoidable communication issues. The ability to communicate is so important, and if you are struggling with your hearing, then it’s a good idea to get a quick test and could save a lot of embarrassment down the line. The other thing to note is that some hearing aids are now totally hidden within the ear itself.

ORAL HEALTH

Many of us fear visiting the dentist, and perhaps this is for good reason on the basis that nobody likes the invasive feeling of having fingers crammed into one’s mouth and sharp implements prodded around the gums resulting in the inevitably metalic taste of blood - but it’s much better to keep your oral health in check, rather than be searching for emergency dentists at the last minute because of a dental emergency such as toothache. Indeed, toothache can be one of the most excruciating and intimate pains as it’s in such a sensitive part of your body that’s full of nerves and can be aggravated by stimuli as simple as breathing in and out.

The thing with oral health is that as long as you keep on top of it, it’s actually pretty inexpensive - however, if you allow a small problem to turn into a big problem you’re likely to not just be up all night with the pain of toothache but the financial pain of having to search for the best personal loan to cover the huge dental bills you’re going to face. The best advice, therefore, is to visit your dentist regularly and keep on top of your oral health.

BLOOD PRESSURE

High or low blood pressure can lead to serious problems so it’s a good idea to know where your blood pressure level is, in order to make any necessary adjustments and keep yourself in tip top shape.

CHOLESTEROL

Given the processed diets we often find ourselves living on, out of convenience, a lot of us suffer with high levels of cholesterol where the arteries begin to clog up, become furry, and eventually harden. This is a major cause of heart disease, and if you do have high cholesterol, it’s something that should be addressed by a change in diet, sooner rather than later. You can even order self-testing kits to measure your own cholesterol levels online.

There are three indispensable factors to gain muscle: nutrition, training and recovery. The basics of a muscle training program for gaining muscle is relatively simple to understand. The secret is to stimulate the body just enough to gain muscle without increasing recovery time or putting the body in a state of overtraining.

To simplify your task, I'll just introduce what worked for me and help me gain more muscle without gaining more fat. It is no secret that many men and even many women want muscular arms. The purpose of this post is not to make you huge or extremely muscular, but to give you the keys that will allow you to build muscle in the long run because that's how you will have the most results.

The problem is that the training frequency is very important for muscle mass gain and if you increase your recovery time you reduce the frequency of your workouts. On the other hand, you should also rest as much as possible. Training is the only way to finally have results.

Do three sessions a week

This allows you to train each muscle twice, while also allowing you enough rest between two stimulations so that you can rest and grow. The volume of these training sessions may also be reduced.

However, depending on the week and the number of bodybuilding sessions, you will train on different days of the week, by combining different muscle groups each week. You want to change, take your training in hand and add a few extra pounds of muscle. Intensity techniques such as series, negative repetitions and super-sets will, therefore, be decisive for your results.

If training does not challenge your muscles, you will not grow. The main mistake I made for many years is that I had a high frequency of workouts for my muscles thinking that it would promote muscle gain. Therefore, during the third, fourth and fifth weeks, you should strengthen your arms three times a week. You must only do this, and no other sport during this period.

There are many different training programs for mass gain, and here are some ways to employ them. For example, wave periodization, which consists of simply increasing weight and repetitions at each training session, seems to be superior to other forms of periodization. Each training is therefore composed of the same exercises, but each one has a part of the body which is more targeted.

The principle is quite simple, you do these movements each session. Do as many sets as you want. The first week should also be designed to train your biceps and triceps.

But the program is exactly the same, only nutrition changes. Several studies have shown that when people had exceeded their limits for several weeks, they developed their muscle mass significantly during the two less intensive weeks that followed. The extra food will therefore only be used for muscle reconstruction.

Nutrition

Your body will react to the level of stimuli that you impose on it. In the case of muscle gain, nutrition becomes even more important. Because even if your program is perfect, if you do not have a muscle-gaining diet, you're not going to get muscle the way you want.

After your workout, your muscles are ready to absorb a large number of macronutrients to rebuild themselves and become stronger. Snacks are more easily digested than a large, hearty meal and are great if you get full quickly because of a small stomach volume.

A good supplementation is essential to gain mass. It was when I started eating properly that I started to get muscle fast. On the other hand, you may wonder, “How do I determine my calorie intake?” Well pre-packaged dinners for men like Nutrisystem should make it simple to start eating healthier as well as to lose weight.

This type of training requires a lot of calories but produces good results. Three traditional meals and three snacks are recommended per day. There is no secret...if you want to build muscle you will have to provide your body all the tools necessary for muscle construction and your body builds muscle through a high-calorie diet. Therefore, do not forget that to gain muscle you need to eat a lot of protein.

Hands up if you've ever been on a diet, or been worried about your weight? That will be most of us, then. Body image is such a contentious issue in the modern day, and women, in particular, can often be on the receiving end of any societal pressures. Of course, being concerned about your weight doesn't just mean that you are hung up on the way you LOOK. Plenty of people change their diet and lifestyle to simply be healthier - any aesthetic changes merely come as a plus. However, with so much focus being on our weight and our bodies, other aspects of our health and beauty can often get pushed out. Take our faces, for example. The face is the first thing you see when you meet a new person and is integral to forming new relationships. Expressions are so delicate that many of us are not even aware we are making them, but we can give away a lot of how we are feeling just from our faces!

The mouth, in particular, is a critical aspect. It is our primary communication tool and also goes through plenty of other things on an average day - whether that is eating, drinking, or kissing! Therefore, it's often crazy to think how much many of us overlook both our oral and our dental health. If you start to ignore this area, you could be opening yourself up to some pretty nasty future health issues. No one wants to be the person who looks back and thinks 'I could have done more to look after myself back then.' So, with that in mind, here are some top tips for keeping your lips, gums, teeth, and tongue in tip top condition.

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Dental hygiene

We all know we should brush our teeth twice a day - but are you doing it right? There is quite a lot of contention about how you should brush; whether you should dampen your toothbrush prior or not, how much toothpaste you should use, and whether you should use a manual brush or an electric one. With all this conflicting information, it can get a bit confusing knowing what or what not to do. However, the best course of action is to speak to your dentist personally and ask for their advice. Only they know your teeth better than you will, so they will be able to point you in the right direction. Typically, though, try and get into the habit of using a fluoride toothpaste, along with a non-alcoholic mouthwash and floss a couple of times a week, if you can.

Your tongue

Our tongue is a muscle - although you'd have to try something pretty out there to pull it like you would your bicep or your quads! However, that doesn't mean to say that it still isn't safe from damage, sitting safely inside your mouth. Certain lifestyle habits can have a derogatory effect on the health of your tongue, leading to some pretty nasty symptoms. Take, for example, 'black hairy tongue.' This gross-sounding condition is what can sometimes occur when a person has been smoking tobacco for many years. The gradual build-up of smoke in the mouth causes discoloration to appear on the surface of the tongue, which in turn, gives the appearance of the tongue being hairy. Attractive, no? If you are addicted to smoking and quitting cold turkey to avoid this issue is not an option, you could always try switching to e-cigarettes instead. Electronic cigarettes use 120 ml e juice rather than tobacco, as well as containing far fewer chemicals. Therefore, you still get your nicotine rush, but without all the added nasties (and no black tongue!).

Your gums

Gum disease is one of the most common oral disorders people are treated for all over the world. Ironically, it is also one of the easiest conditions to protect yourself against. So many people forget about their gums when brushing their teeth, but remember, that part of your mouth needs attention too! If you find that your regular toothbrush is too rough or harsh on your sensitive gums (remember, you never want to draw blood), find a softer one to use. Flossing or using a plaque pick is again, integral to dental hygiene overall, but particularly for your gums. A plaque build-up is one of the leading causes of gum disease, so if you notice that the gaps between your teeth are yellowing, take action right away. If you notice that when you spit your toothpaste back into the sink, there is blood there, this could be an early sign of gum disease (even if other symptoms haven't arisen yet). Make an appointment with your dentist straight away, and he or she will be able to diagnose you and put a treatment plan in place.

Lips

Our lips are one of our most aesthetic features - and keeping them healthy is what help to keep them beautiful, too! Try and think of your pout a bit like a sponge (not the nicest metaphor, we know). When they are hydrated, they are soft and supple. When they are starved of moisture, they are dry and rough. Lots of people struggle with chapped lips during the winter and burnt lips during the summer. To avoid both of these scenarios, make sure you are taking the necessary protective precautions. During hot weather, always use a lip balm with an SPF in it - if you're a lipstick lover, just apply a small layer of balm over your color of choice. Similarly, in winter, make sure your lips are hydrated with a moisturizing balm that will prevent them from the icy temperatures. You can also take another measure towards getting your lips pucker-perfect, such as using an exfoliating lip scrub to soften them - just don't rub them too hard! Finish with a slick of lipstick or gloss, and you're ready to go, knowing that your lips are both beautiful AND healthy.

As humans, we all benefit from a decent amount of structure. The greatest example of a structure in us, as people, is our bones. We may not be able to see them, but like depression and other internal issues, we feel them, but they’re not necessarily seen. So, what is the best way to build healthy bones, especially as bone density tends to weaken as we get older?

Boost Your Calcium Consumption

Yes, it may be obvious, but while people think that calcium is all they need to build healthy bones, this is not the main solution! The key is to pair calcium with vitamin D, as well as other key nutrients, like magnesium. If you have a diet rich in leafy green vegetables this will be a big help, but if you are struggling to fight a losing battle with a bone condition like osteoporosis, you may want to supplement your healthy diet. You can look at the AlgaeCal reviews on Amazon and see that a lot of people who are fighting osteoporosis or osteopenia have a lot of praise for it. However, remember that supplements aren’t a cure just by itself. You need to make sure you have the adequate diet in place to get the benefits of a wide range of nutrients, like vitamin K as well as Vitamin D, also known as the sunshine vitamin.

Delve Into Your Family History

If you have any concerns about your bones, you may want to do some research into your family history to see if there are any issues in your immediate family, such as a parent or a sibling. If you have any close members of the family who have had osteoporosis, you are more likely to develop it yourself.

Start Exercising!

It appears to be the cure all for many health issues, and your bone health is one of those. If you start to integrate weight-bearing exercises into your workout routine, such as running, skiing, or jump rope, these have been shown to keep the bones strong. It's also beneficial to start resistance training, by doing weightlifting or starting at home with body weight exercises.

Cut Down On Your Vices

Yes, unfortunately all those things that we like to consume to excess aren’t particularly good for our bones. Not just nicotine and alcohol, but caffeine has a big impact on how our bodies can absorb calcium. So it's is recommended to cut back on your caffeine intake, but not give up on it entirely, just as long as you have more than your adequate share of calcium in your diet, not just from milk, but leafy vegetables.

Get Out In The Sunshine

As previously mentioned, vitamin D has a sufficient impact on our ability to absorb calcium. If there isn't much sunshine where you live, and you can't get the recommended 10 to 15 minutes in the sun three times a week, you can get your vitamin D intake through shrimp, sardines, egg yolks, or tuna.

Building our bones as a strong framework for our body is a priority. It's what will make us run faster and feel much more vibrant. So it's important for you to take control of your bone structure now.

Something simple can quickly become over-complicated; especially when it’s trending and Instagrammers all over the world are crawling into complicated postures, preaching veganism, and attending hour-long meditations in the depths of forests. They seem to get through entire sun salutations entirely on their head, everything they eat is green, and their yoga outfits were last seen on a catwalk a couple of weeks ago.

Some of us would just like to practice in peace. If social media has taken the funk out of your favorite exercise and you’ve positively fallen out of love with your mat, it’s time to get back to basics.

Find comfort in the fact that yoga is more than 5000 years old and simply sniffs at all the hype around it these days. You can practice without having to be perfect - and enjoy its simplicity to the fullest.

Yoga as a way of life

For the best results, you should roll your mat out every day. It’s one of the things that makes yoga so difficult to grasp for those who have barely done it; while a lot of people go for a jog once a day, not everyone is able to incorporate meditation and breathing techniques while they’re at it. Yoga Karmasu Kaushalam means that yoga is perfection in action - one that has practiced for years already will strive towards perfection in their everyday activities, a calm and steady mind throughout the hustle of any week day.

This is perhaps the reason that so many people have been caught up in the hype lately. It is used as a counterbalance to the stressful lives we lead and a way to find peace in the midst of chaos. If this is what you’re looking for, you need to switch off your mind and find peace on your mat for at least half an hour everyday.

It doesn’t help to be inspired to perform an intricate dancer-pose because you saw someone do it and it looked amazing; you’ll just be bringing your expectations with you to the mat. Switch everything off and enjoy perfecting your own postures - if a yogi strives towards anything, it is to fall deeper into each pose and achieve her own goals of perfection.

The Sun and the Moon - Surya Namaskar and Chandra Namaskar

Did you know that there is a moon salutation as well as a sun salutation? While the latter is better known, the moon salutation aims to calm down the body and mind, preparing it for the evening. It is yin and yang where the moon is the yin, and the sun is the yang - energizing and preparing you for a day of activities.

The sun salutation is, of course, the perfect way to warm up before your practice. You might see these two different versions of namaskar as opposites or even independent; the truth is that, just like the sun and the moon, they rely on each other for balance and so should you.

Use the moon salutation to cool down at the end of a long session and as a calm, meditative exercise at the end of a long day.

Every posture in the sun sequence is made to open your chest, close it up again, and stretch your way to deeper breathing. When you bend forward, your chest is closed; open it up in cobra, and close it again in downward facing dog. It makes sense, right?

The best way to embark on your path to yoga is incorporating at least a couple of sun salutations every day. Although most sessions should be about sixty to ninety minutes, including a warm-up, twists, standing poses, sitting poses, a few inversions, as well as ten minutes of meditation, it’s understandable that few of us are able to devote this much time every day.

Do a couple of sun sequences on the days you’re a bit busier - and save the longer workouts for when you have the time and attention for it. Whatever you do, don’t rush your session.

What should I wear?

From yoga pants to bodysuits, the active wear fashion has spread all the way over to our mats - unsurprisingly, perhaps. You should wear something you’re comfortable in, first of all, and avoid anything that’s too loose.

If you prefer to go to a yoga studio, you’ll quickly notice how the rest of the class have a full view of your sports bra when you’re in an inversion - and you’ll most likely notice it already in downward facing dog. Even if you prefer to exercise at home, that loose-hanging fabric will tickle your nose and be a nuisance in general.

Choose something tighter; if not to be sexy, then at least to be comfortable.

Needless to say, you’re not going to be in better shape just by purchasing expensive outfits to exercise in. On the other hand, nice and soft clothes to slip into before your practice is a great way to boost your motivation and will make you feel a lot better than when you’re pulling that old top over your head, yet again.

A good idea is to look for something discounted, such as the yoga stuff they have at DontPayFull.com so that you can sweat all over your new clothes without feeling bad about it. Find your yoga mat and something cozy to wear, first of all, and forget about the rest of the props; you don’t really need it.

That’s the great thing about yoga. Wherever you go, you’ll be able to enjoy your routine as all you really need is a healthy body. Use the lawn as a mat when you’re away, do it naked if you’re not in public, and love the feeling of not being in need of anything at all.

Breathing Techniques - Pranayama

What most people love about this exercise is that it is holistic. It incorporates your mind as well as your body, in other words, and the breathing techniques can remind a bit about those a therapist would recommend if you struggle with anxiety. Breathing is the single most important thing we do to keep ourselves alive - while we can go days without water and weeks without food, we can barely go a few minutes without breathing.

You should practice this together with a yoga teacher, first of all, and read more about it in yogajournal.com. The basic idea is that, to cool down your mind and stop the train wreck of racing thoughts, you need to bring attention back to the way you are breathing.

Start by lying flat on your back, knees bent, and your hands resting comfortably on your stomach. Breathe in slowly, give it a little pause, and exhale slowly again. Try to notice how the air flows through your body, and feel how your increased attention makes you breathe a bit deeper.

When you practice yoga, every movement should have a breath. It sounds odd when you’re holding a static pose, but the mindset will help you to stretch a bit further when you inhale - and fall deeper into the pose as you exhale. Your entire attention is focused on the pose you’re in, the exact moment you’re breathing in, stretching towards - and release.

The end of your session should include a bit of meditation. It can be as simple as just lying on your back, spine curled naturally and not pressed against the floor, focusing on your breathing, and feeling the calmness of a body that’s been well-exercised.

Sit in a few minutes of peace or even stand there if you like, and namaste - the moment is yours.

Staying on top of your health is difficult these days. You can try to do all of the basic things that keep you healthy, but that isn’t always enough. There are so many things that can have an adverse effect on your health that you hadn’t even considered. Regardless of what you do, if you don’t realize that you’re making these mistakes, you could end up developing health problems a few years down the line. In order to help you keep on top of things, watch out for these hidden health mistakes.

Working Too Much

Most of us are working too much these days. Hours are getting longer and holidays are few and far between. We’re all getting emails sent straight to our phones and tablets so it feels like there’s no way to escape. If this is you, you could seriously be damaging your health in a number of ways. Firstly, spending so much time rushing around working makes it far harder for you to find the time to eat properly and get some exercise. The second problem is that if you’re burning the candle at both ends, you’re going to be incredibly stressed out. High stress levels can lead to serious mental health issues, as well as damaging your physical health later in life. Without taking proper time out to relax, this stress will only get worse until it becomes too much to handle and you’ll do yourself some serious harm.

Being Too Clean

Being clean is obviously good for your health. If you don’t clean yourself and your house often enough, you are exposing yourself to more germs that can make you sick, however, you can take it too far the other way. There are so many antibacterial products out there and people tend to think that they’re good for you. But the truth is, if you’re using them too much, you could be doing yourself more harm than good. Your immune system benefits from small amounts of bacteria because it gives it a chance to build its strength and better resist disease. If you’re using antibacterial cleaning products all of the time, your immune system will be weak and you’ll be more susceptible to illness. Recent research has actually found that increases in allergies are linked to an increased reliance on these kinds of antibacterial cleaning products. That doesn’t mean you shouldn’t use it all, but make sure that you aren’t going overboard.

Your Home

Your home could be a source of chemicals that are making you ill without you even realizing it. If you live or work in an older building, you could be exposed to asbestos which can cause serious illness in the long-term. Mesothelioma is a form of cancer that is usually caused by asbestos exposure. If you’ve been affected, you could have a case for compensation. Contact a mesothelioma law firm to see whether you have a case. You could be awarded the money that you’ll need to have it removed and make your house safe again.

Radon is another dangerous chemical that could be leaking into your house without you realizing. It tends to affect older houses that have damaged foundations. Radon is one of the leading causes of lung cancer so if you’re being exposed to it, you need to know right away.

Eating Too Little

When people are dieting, they often make the mistake of eating too little. Instead of changing their habits and making them healthier, they just start cutting down on the amount of food that they eat. This doesn’t make you healthier, it just means that your body isn’t getting all of the nutrients that you need. You should be eating the same amount that you normally would, but make sure that you’re eating fresh ingredients that are actually good for you instead. If you aren’t getting enough calories, your immune system can suffer so not only are you lacking in nutrients, but you’re also going to be more likely to get sick.

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Washing Vegetables

It’s a common myth that you need to wash all of your vegetables before you use them. It’s true that you need to wash a lot of them because they haven’t been washed already and they’re coated in bacteria. However, any products that are packaged are usually pre-washed. If you are unwrapping them and throwing them into the sink, you’re probably covering them in all sorts of bacteria that’s sitting in the sink and making them far dirtier than they were to start with. Always check the labels before to see whether they’re pre-washed or not.

All of these small mistakes can quickly add up and seriously damage your health, so make sure that you avoid them.

When you decide that you want to commit to living a healthier lifestyle, your mind can often be buzzing with all of the different ideas you’re keen to put in place. Some of them will be really great for you, and others may be more hassle than they’re worth. However, it’s important to understand the small steps that may be able to make the most difference to your life.

First of all, there are better habits that you could think about adopting that can help your health levels overall. And the best news is, they’re all relatively easy to take on. When you’re trying to be healthier, it’s a misconception that you need to make drastic changes to your lifestyle and live in a bubble. Instead, there are a few key precautions that you need to take, as well as few simple steps, and you should find that you’re able to enjoy a healthier lifestyle overall.

Here’s how to get started.....

Staying Hydrated

It’s the age old suggestion that you’ll hear time and time again, but it’s repeated because it works. When you’re trying to take measures towards a better level of health, nothing can beat hydration. When you’re hydrated, you have more energy, your body functions better, and you’ll even get clearer skin. So what’s not to love? If you struggle to drink enough fluids, try adding different flavors in, sipping throughout the day, or even use an app that can remind you to drink up!

Staying Active

Another very effective preventative health measure is again nothing new, and you’re probably tired of hearing about it, but exercise really works. Not only does it keep you in good shape, but when you are in good shape, you’re at less risk of serious health problems like heart disease, high cholesterol, and obesity. Plus, when you commit to working out, you’ll often find that your mind is clearer, you have more energy, and that you feel better in yourself.

Avoiding Stress

One sure fire way to feel awful and harm your health is to let stress get to you. When you’re stressed out, you’re only doing yourself a disservice. Not only will your mind struggle, but your body can show signs of wear like tiredness, dry skin, and weight loss too. So, try to reduce your stress levels as much as you can. You may find that breathing, being present in the moment, switching off a bit more, and, as we just discussed, exercising can help too.

Getting Enough Sleep

Another key precaution to make sure you’re as healthy as possible is to get enough sleep. Now, that’s often easier said than done, but sleep is a magic healer. When our bodies sleep, they repair. Not only can you ensure that your health is at its peak by getting good quality sleep, but you will also find that you have more energy. So, focus on getting enough sleep, and you should notice a difference in your health.

Having Good Oral Health

Then you’ve also got your physical health to think about. Sometimes, there are only so many precautions that you can take. When it comes to your oral health, you may want to look into emergency dental care options in case you need them. However, regular checkups should suffice until you do. Plus, brushing twice a day, using mouthwash and flossing when you need to should be enough to keep the emergency appointments at bay.

Staying On Top Of Check Ups

Similarly, you should also make sure that you are on good terms with your doctor's office. You may feel like avoiding your doctor means that you have a good bill of health. But that’s not always the case. It’s healthy to have checkups. Whether you need to check your heart health, cholesterol, or blood pressure, look into any specialist care that you may need, or just have health MOT’s on a semi-regular basis, getting checkups is always a precautionary measure that you should aim to prioritize.

Avoiding Toxins

Lastly, you should also aim to avoid toxins as much as possible. Like stress, which is a kind of toxin in itself, toxins can have a significant impact on your health levels and stop you from leading a healthy lifestyle. In fact, you could benefit from going organic in life. Also, try to limit your alcohol intake and never binge drink, quit if you are a smoker, avoid processed and chemical-laden foods, and try to stay away from chemical beauty products too. Then, you should find that your body will run better.

Depression is classed as a psychiatric illness, and rightly so. For the majority of sufferers, chronic depression is caused by an imbalance of chemicals in their brain. This causes a mood disorder, with the most common symptom being a persistently low mood and feelings of anhedonia.

While depression awareness has risen over the past few years, it’s still a relatively misunderstood and misused term. Perhaps the biggest misconception is that depression is only caused by a few wonky hormones and unbalanced brain chemistry - when it can actually have a very physical root.

Depression As A Physical Ailment

The reason that depression is so often treated as a purely mental thing is that its primary symptoms are mental. That’s what makes it a mental illness, after all. While there are occasionally physical symptoms of depression, these tend to be found in more advanced cases, and are often overridden by the impact the illness has on mood.

So it’s easy to see why the physical causes of depression are overlooked. If you were to immediately jump to looking for physical causes of depression, then it’s akin to hearing hoofbeats and immediately assuming it’s zebras rather than the far-more-likely horses.

Depression As A Symptom

Depression is not always an illness that is self-contained and in and of itself; it can sometimes be a symptom of physical health conditions. Most commonly, depression is a symptom of deficiency.

This makes sense. If your system is deficient in something, then it’s not going to be able to run on full power. Something has to give; and it’s far easier for your body to prioritize physical health over mental health, so depression is the end result.

These deficiencies are relatively easy to treat when you know you have them. A calcium supplement can change your life for the better in a variety of ways with very little in exchange; AlgaeCal side effects are next to non-existent, and it’s a great boost of calcium. The same is true of B12 and D vitamin supplements; next to no side effects, but plenty to be gained from taking them.

How Do You Find Out If You Have A Deficiency

If you suspect a physical cause for your depressive issues, then the only way to be sure if this is the case is through a blood test to ensure you’re getting what you need from your diet. Express your concern to your doctor and they should order one for you.

Depression is a terrible illness that can blight lives, which is why investigating potential physical causes should be part of the diagnostic process. However, it’s often overlooked, despite the fact the medical link is well known and established. There is no harm in having a blood test just to check and see if something is amiss, so press your doctor until you are furnished with the information you need.

Modern people are busy, and we know it. It seems that all of our time is taken up, especially when raising a family, trying to balance a career and squeezing out some leisure time at the end of the day. That’s why, when working on your beauty and fitness as extra considerations, they can feel like chores as opposed to what they should be, fun hobbies that keep you happy and connected to life. However, you shouldn’t have to constantly worry about how you’re going to fit these considerations into your schedule. Sometimes, smart thinking and careful forethought, maybe even some clever substitution can make you reconnect to the hobbies you want to achieve, without worrying about the time sink.

Healthy Eating & Planning

It takes no extra time to purchase healthy food compared to junk food. Sure, it might take up a little more time cooking, but when cooking it’s not as if you have to surgically keep an observing eye on every little nuance of the meal. You usually just prepare the ingredients, allow it to cook, and check on it once in awhile.

The rewards of doing this far outweigh the negatives, imbuing you with a healthy balanced diet that is sure to help you feel better in your body, and give you heightened energy levels that will make you feel better and more active for longer. Switching up your bad habits can be just as important. Who knows, starting with a better diet might give you the motivation necessary to quit smoking in favor of vapor vanity implements, or even help you adhere to a better gym schedule. Getting the ball rolling, especially with something so fundamental as diet that anchors you, can bring you momentum and energy to all avenues of your life.

Walking To Work

Your commute time largely takes up a significant proportion of your day. If you can, why not forgo the car rides which are dependent upon traffic and instead walk or cycle to work? This can serve as a great workout to get your mind engaged during the morning, and listening to podcasts or music while walking is a great way to learn more about the world and get you thinking before your daily responsibilities. If you live in the inner city, it’s likely that using one of these traversal options will not only make you feel better in yourself but will only take slightly more time. It will also help you distress before work, instead of feeling stressed while operating a vehicle on busy highways.

Sleep

‘Beauty sleep’ isn’t a phrase that came out of nowhere. It’s important to get at least 8 hours a night and work on your sleep hygiene, such as opening a window at night, sleeping on clean sheets that help you feel fresh and clean, as well as using earplugs if sleeping in noisy environments. Great, restful sleep helps you feel better in yourself and your body and gives you that alertness that’s required to distress and combat difficult cortisol levels which can age you prematurely.

Life seems to get busier the older you get, and when you’re in your 20s and 30s; there’s little chance of anything slowing down. A busy and fulfilled life can be a positive thing; however, many people forget the importance of slowing down when they need to and don’t take time out to recuperate and recover. Knowing when it’s time for respite is an essential part of continuing your journey through a successful life, and will help ensure that burnout isn’t around the corner. The following are some tips and ideas for those who are beginning to feel fatigued or struggling with their everyday circumstances; you can start by making yourself a coffee and sitting down to have a read.

Work And Career Worries

If you’ve worked hard at college or university and are on a career path; you can often forget that slowing down on occasion can be a helpful part of your success. If your work is piling up and you’re sat, feel overwhelmed, at your desk regularly; it might be time to think about the changes you need to make so that you can pick up momentum once again. Firstly; remember that you’re not alone, many younger employees are feeling the pressure to be the best at their job and their mental and physical health is suffering as a result. In the digital age, you are confronted with everybody’s best version of their lives, so wherever you look; someone is getting promoted or traveling with work, and generally succeeding 100% of the time. However, this is not the case; they, like you, are merely trying to keep up with the crowd.

Begin by talking to a senior member of staff, or head for your boss’s office, and explain how you’re feeling. The likelihood is that they’ve been in your shoes when they were younger and will empathize with the pressure you’re experiencing. Book some time off to rest (not head to Cancun for that sort of vacation); this will give you an instant boost as you’ll have something to look forward to. Seek counsel, so that you can mind-manage successfully, and tackle your daily tasks in a positive manner again. If you stick to your habitual behavior patterns and become tired, stressed, and fatigued; it won’t be long before you burn out completely and your physical health will suffer.

Be kind to yourself during your free time and breaks; take a look here: https://www.ditchthelabel.org to discover some ways to chill out and reduce stress in between your work schedule. Prioritize your wellbeing over those of others for awhile and cancel plans that you feel will only make you more tired. The more you take regular time out, especially during busy and eventful periods, the better shape your mind and body’s health will be in, and you’ll be able to continue working successfully.

Unhealthy Choices And Habits

When you’ve been going through a difficult period in your life, and the challenges are wearing you down; it can often be easy to slip into unhealthy habits and lifestyle patterns. If close friends and family are voicing their concerns over your behavior; it’s time to listen to them and take a step back to understand what and why you’re doing what you’re doing. If doing something long term is negatively affecting your health; you need to be strong and make changes so that you can get back to a healthy and happy life again. If you’ve reached a point where you feel you’re unable to change without outside help; take a look here: https://www.columbusrecoverycenter.com/ to learn about the services and options that are available to you. Taking a significant amount of time to gain help and respite will ensure that you can continue moving forward in life and will pay off in the long run.

Take some time to learn your patterns of behavior; if you’re likely to binge on something in a certain environment, it’s time to stop yourself being there in the future. Changes can be difficult, but you’ll be a stronger person both mentally and physically afterward, so you can reach your goals. Perhaps, as mentioned previously, your job is bringing you too much stress. It might be time to consider retraining or moving jobs; as too long in a negative situation or toxic work environment can cause depression and physical health problems. Look into part-time work and study options; it’s never too late to change your life, you just need a little bravery and plenty of good advice.

Positive People And Relationships

For any of the above ideas and advice to make an impact; you’ll need to ensure that the people around you are positive forces in your life. If friends and acquaintances are enabling negative habits, adding to your stress load, or don’t understand your need for respite and recovery; it might be time to cut ties with those people, or limit the contact that you have with them. Surround yourself with those who have your best interests at heart; if a friend is willing to stay in and watch a movie with you instead of going out to bars and nightclubs when you’re feeling low, keep communicating and spending quality time together. Great friends and family members will do all they can to build you up and ensure that your mental and physical health are well-looked after, so choose them wisely.

Never be fearful or ashamed to seek professional help or counseling; sometimes it can be difficult to share your thoughts and feelings with those who are closest to you. Talking through your issues and life with somebody who has an outside perspective, will be an instant weight off your shoulders and lead to a happier mind. People who are trained to help with mind management and mental health will have a wealth of knowledge and advice for you, and it’s worth investing your time and effort into finding the right person to help your progress and regain your motivation. So, it’s time to put yourself first and take some time to take care of your mind, which will lead to better physical health and your ability to continue on this fast-paced journey.